In our quest for healthier eating, it's crucial to be aware of the hidden villains lurking in our food—sugar and salt. These silent troublemakers often find their way into our diets through unsuspecting sources, sabotaging our well-intentioned efforts. But fear not, for armed with knowledge, we can take control of our nutritional choices:
Ketchup: This popular condiment may seem harmless, but it often contains a considerable amount of added sugars. Check the label or consider making your own sugar-free version at home.
Salad Dressings: Some store-bought salad dressings, particularly creamy and sweet varieties like honey mustard or balsamic vinaigrette, can be loaded with hidden sugars. Look for healthier alternatives or make your own dressings using natural ingredients.
Flavoured Almond Milk: While almond milk is generally considered a healthier alternative to dairy milk, flavoured versions can contain added sugars. Opt for unsweetened varieties or make your own flavoured almond milk at home.
Instant Noodles: Instant noodles, though not traditionally Indian, have gained popularity in the country. Many instant noodle brands include flavour packets that contain added sugars. Choose plain noodles and add your own seasonings for healthier options.
Sweetened Flavoured Syrups: Syrups like rose syrup or khus syrup used to make refreshing sharbat drinks often have high sugar content. Opt for natural flavourings or choose sugar-free alternatives.
Canned Baked Beans: Baked beans are a comfort food enjoyed by many, but canned varieties often come with a sugary sauce. Consider making your own baked beans using natural sweeteners or opt for low-sugar versions.
Instant Drink Mixes: Instant drink mixes like sharbat or fruit-flavoured drinks often contain high amounts of added sugars. Opt for natural fruit juices or make your own refreshing drinks using fresh ingredients.
Cereal Bars: While marketed as a convenient and healthy snack, cereal bars can be loaded with sugars, including high-fructose corn syrup. Look for options with lower sugar content or choose whole foods as snack alternatives.
Asian Stir-Fry Sauces: Some commercially available stir-fry sauces, such as sweet and sour or hoisin sauce, contain substantial amounts of added sugars. Opt for homemade versions using healthier ingredients or choose sauces with reduced sugar content.
Dried Fruits: While dried fruits offer natural sweetness, the drying process concentrates their sugars. Enjoy dried fruits in moderation as a snack and be mindful of their impact on blood sugar levels.
Salted Chaat Items: Various chaat items like bhel puri, sev puri, and samosas can contain high levels of both sugars and salt. Enjoy these snacks in moderation or consider making healthier versions at home using reduced salt and sugar.
Pickles: Pickles, such as mango or mixed vegetable pickles, can have high salt content for preservation purposes. Limit your intake or look for low-sodium options.
Instant Oatmeal Packets: Flavoured instant oatmeal packets often contain added sugars for enhanced taste. Choose plain oats and add your own natural sweeteners like fresh fruits or a touch of honey or maple syrup.
Bottled Coffee Drinks and Lassi: Ready-to-drink coffee beverages, such as flavoured lassi or iced coffees, can be loaded with sugars. Opt for black coffee or make your own coffee creations using unsweetened milk and natural flavourings.
Cocktail Mixers: Many pre-packaged cocktail mixers, such as margarita or piña colada mixes, contain high levels of added sugars. Consider making your own cocktails with fresh ingredients or choosing mixers with reduced sugar content.
Sweetened Nut Butter: While varieties of nut butter like peanut butter or almond butter can be nutritious, some brands add sugars for taste. Look for unsweetened varieties or make your own nut butter at home using only the nuts.
Canned Pasta Sauces: Certain canned pasta sauces, especially those labelled as "sweet" or "marinara," can have added sugars. Choose tomato-based sauces with no added sugars or make your own pasta sauce from scratch.
Rooh Afza: Yes, Rooh Afza. This popular syrup used to make refreshing drinks contains significant amounts of added sugars. Enjoy it sparingly or try making your own fruit-infused drinks with natural sweeteners.
Canned Coconut Milk: Coconut milk in cans may contain added sugars or sweeteners. Look for unsweetened or light coconut milk options, or use fresh coconut to make your own coconut milk at home.
Salted Nuts and Papad: Nuts like peanuts, cashews, and almonds have a high-fat content and the salted ones can contribute to high salt intake. Even papad at times, are seasoned with salt and masala. Opt for unsalted or lightly salted varieties to control your sodium consumption.
Here are some tips for reducing your refined sugar and sodium intake so that you can make conscious choices while picking food for an optimal diet:
- Read food labels carefully and choose foods and drinks that are low in added sodium and sugar.
- Avoid processed foods, as they are often high in salt and sugar.
- Cook at home more often and use fresh ingredients.
- Limit your intake of sugary drinks, such as soda, fruit juice, and sports drinks.
- Instead of snacking on potato chips or candy, opt for fruits, vegetables, or nuts.